Monthly Archives: May 2014

Friday HIT

Men/Women 18min CAP 40 Muscle-Ups (or 40 as strict/hard as possible Pull-Ups) 30 Power Cleans 135/75 20 Box Jumps 30"/24" 10 Squat Cleans 225/135 (pick a heavy weight, should fail a few times, "heavy" is different for every person...

Thursday BootCamp

Men/Women 1600m Run 10 HSPU 10 Burpees 10 Overhead Lunges (each leg) 30/15 1200m Run 20 HSPU 20 Burpees 20 Overhead Lunges (each leg) 30/15 800m Run 30 HSPU 30 Burpees 30 Overhead Lunges (each leg) 30/15 400m Run 40 HSPU 40 Burpees 40 Overhead Lunges (each leg) 30/15...

Olympic Lifting

2 Snatch Deadlifts+2 Position 1 Full Snatches 5 Attempts Clean Full High Pull+Position 2 High Pull+Full Clean 5 Attempts 3X3 Press (max weight)...

Thursday HIT

Men/Women Skill: Old School Gym Test Rope Climb Flexibility Test (Hamstrings) Rope Climb Push-Ups Pull-Ups Long Jump You are responsible for: 15min CAP Adv. 100 Box Jumps 24/16 100 Pull-Ups 100 Sit-Ups 100 Wall Balls 20/14 Intermediate. 60 Box Jumps 60 Pull-Ups 60 Sit-Ups 60 Wall Balls 20/14 Beginner: 6 Rounds of: 10 Box Jumps 10 Pull-Ups 10 Sit-Ups 10 Wall Balls 20/14...

Fearless Wednesday!!!

Men/Women Partner Workout for the AGES!!! Get as far as you can in 30 minutes. 3 Rounds: 200m Run 20 Pull-Ups 200m Run 20 Box Jumps 30/24 200m Run 20 HSPU 200m Run 20 KB Swings 70/35 200m Run 20 Thrusters 65/45...

Rowing

Men/Women 8 Rounds: 200m Row 15 KB Swings 70/35 10 Push-Ups 5 Strict Pull-Ups/10 Ring Row 200m Row...

Tuesday HIT

Men/Women HIIT: 6 Rounds: 3 minutes each: 1 minute Rest 10 Sumo Deadlifts 225/135 10 Pull-Ups 20 Wall Balls 20/14 Max Toes to Bar Alternate with: 10 KB Swings 70/35 10 Push-Ups 10 Box Jumps 30"/24" Max Burpees If you do not get to toes to bar/burpees, subtract 2 Reps from each exercise for the next round....

Saturday HIT

Please check updated Holiday Schedule Online Men/Women Repeat from March 2nd Partner Workout 4 Rounds: 10 Thrusters 95/65 10 Box Jumps 30″/24″ 10 Burpees 10 KB Swings 70/35...